IRIDIUM CrossFit – CrossFit

Start at 50-60% of 1-rep split jerk and build to a new 1-rep max.
Lift once every 2:00 for 9 sets.
Use light loads for more reps to refine technique in the split position, then go heavy.
Manage shorter rest breaks between lifts while still trying to go heavy.

Warm-up

EMOM 4:

Min. 1 | :15 of each movement below

Min. 2 | 1:00 PVC pass-throughs

– Jumping jacks, mountain climbers, shoulder taps, jumping lunges

Skill Work

HANDSTAND WALK 5-6 minutes

Practice Steps 1 and 2 for :30-:45, these steps can also serve as scaling options for those without the ability to handstand walk. Those with the ability to handstand walk can jump straight to practicing on the floor, while others can start with the wall drill.

PROGRESSION

2 Wall walks

6 back-on-wall handstand shifts

Walk-to-wall drill

Handstand walk practice

On a 9:00 clock:

5 sets:

50-ft handstand walk

– Rest 1:00-1:30 between sets.

Weightlifting

SPLIT JERK REVIEW AND BUILDUP

PROGRESSION

Lunge-to-split with shoulder press

Dip, Drive, Drop with shoulder press

Dip, Drive, Drop, Jerk

Split Jerk

On a 5:00 clock:

3 split jerks

– Perform 2-4 sets building in load to the first working set.

Split Jerk (5-5-3-3-3-1-1-1-1)

Mod reps 5-5-5-5-3-3-3-3

Cool Down

Accumulate:

1:00 groiner stretch/side

1:00 banded shoulder stretch/side